7-Day Diet Weight Loss Cabbage Soup

“I shed 10 pounds in just a week with the renowned cabbage soup diet, often dubbed the 'Military Diet’!”

Next week, I'm off to Disneyland. The thought prompted me to decide that my muffin top shouldn't accompany me. Especially because I have an adorable, form-fitting shirt that I've been eager to flaunt – and I intend to do so WITHOUT needing SPANX!

Whenever I aim to trim down, whether it's to shed a gut or drop 10 pounds in a hurry, there are three diets I swear by:

  • The Green Monster Smoothie Diet
  • The 10-Day Green Smoothie Cleanse
  • And my recent favorite, the 7-Day Cabbage Soup Diet!

Here's What Makes the Cabbage Soup Diet So Special:

It's Effective: No rocket science here. When you reduce your intake of calories, cut out unhealthy sugars and starches, and hydrate well, you're bound to lose weight rapidly.

It's Quick: Come the morning of the 8th day, my scales typically show a dip of 7-10 pounds. Not only that, but my clothes fit better, and my often bloated stomach feels flatter. What’s not to love?

It's Flexible: Over time, I've realized that I can afford a few minor deviations. I've occasionally indulged in a muffin. And trust me, it tasted like the BEST. MUFFIN. EVER! I've also added some condiments to spice up the meals.

Perfect Kick-Start: This regimen is excellent for setting the stage for a more extensive, balanced diet plan. It's like a jumpstart or a cleanse that gives you that boost of confidence from seeing quicker results on the scale.

Now, I'm aware that not everyone's a fan of such rapid diets, but they've always worked wonders for me. The key, however, is to maintain a balanced diet afterward. If you revert to consuming unhealthy sugars and carbs immediately, the lost weight will return just as swiftly.

I primarily reserve this diet for rapid weight loss occasions: like prepping for an event, the week leading up to Thanksgiving, or getting a head start for the summer beach season.

And, as a reminder, it's always wise to consult with a physician before making drastic changes to your diet.

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What is the 7-Day Cabbage Soup Diet?


The 7-Day Cabbage Soup Diet isn't new; it has circulated for years and undergone various modifications. You'll encounter many interpretations online, but all center around one key component: consuming vast quantities of cabbage soup.

Taste Factor

Fear not! My revamped version of the cabbage soup promises taste and satisfaction. With the rising popularity of 7-day diets, including one promoted by Dr. Oz, my intrigue led me to test this one. Initially discovered on a blog, I approached it with modest expectations, but now, I'm thoroughly convinced of its benefits.

What's on the Menu?

While cabbage soup is the mainstay, what else is on the plate? As someone who loves food, this was my initial query too. The good news? You can indulge in unlimited cabbage soup and specific foods designated for each day.

Expected Weight Loss

The weight drop varies among individuals, with most reporting a loss between 5 to 10 pounds. I usually experience a reduction in the 7-10 pound range. However, results differ, as evidenced by various testimonials.

Dietary Breakdown

On this diet, every day has a set eating routine. Alongside the day's designated foods, you can consume as much cabbage soup, sometimes called "wonder soup" or "weight loss soup," as you desire. The unlimited soup allowance was a major pull for me. Feeling hungry is a no-no for any diet in my book. And a reminder: drinking at least eight glasses of water daily is crucial. My outcomes tend to shift if I neglect hydration.

The Cabbage Soup Recipe: A Closer Look

Often labeled the "Wonder Soup," many sources suggest cooking the veggies in water. I beg to differ. My preference leans towards chicken or vegetable broth, paired with seasoned canned tomatoes. This approach not only enhances flavor but has also been weight-loss friendly for me.

Although opting for low-sodium versions is recommended, I tend to be a tad rebellious in this regard. My seasoning repertoire includes a light sprinkle of salt, pepper, a mix of herbs, a drizzle of olive oil, and occasionally, a dab of butter. Sometimes, I infuse my water with low-calorie flavorings to keep it interesting. Such minor tweaks have consistently aligned with my weight loss objectives.

7-Day Cabbage Soup Diet Eating Chart

(Don’t forget to drink your water daily and eat your cabbage soup as much as you’d like!)

My 7-Day Diet Cabbage Soup Diet Journal & Meal Suggestions

Day 1 - Fruit Day (No Bananas)

  • Focus on low-sugar fruits like apples and blueberries.
  • Breakfast: Baked cinnamon apples (preferably gala or Honeycrisp).
  • Lunch: Large fruit salad and cabbage soup.
  • Dinner: Cabbage soup with a melon salad.
  • Snacks: Dried fruits, frozen pineapples, frozen grapes, and blended frozen watermelon.

Day 2 - Vegetable Day (Avoid Corn and Starchy Vegetables)

  • Begin with a baked potato (russet or sweet).
  • Breakfast: Diced sweet potato cubes roasted with bell peppers and onions.
  • Lunch: Cabbage soup.
  • Dinner: Stir-fried zucchini, roasted carrots, and bell peppers (with a dash of light soy sauce) over rice cauliflower.
  • Snacks: Baked spinach chips.

Day 3 - Fruits and Veggies (No Bananas, Corn, or Potato)

  • Follow a combination of Day 1 and Day 2.

Day 4 - Bananas and Dairy Day

  • Consume bananas and milk/yogurt.
  • Breakfast: Banana smoothie with almond milk and Greek yogurt.
  • Lunch: Cabbage soup.
  • Dinner: Large banana smoothie and more cabbage soup.
  • Snacks: Frozen banana ice cream and dried banana chips.

Day 5 - Tomatoes and Protein Day

  • Consume 6-8 tomatoes and protein sources like fish, turkey, or chicken.
  • Breakfast: Turkey sausage patties with tomatoes.
  • Lunch: Grilled chicken with tomatoes and cabbage soup.
  • Dinner: Cabbage soup with turkey sausage and more tomatoes.

Day 6 - Protein and Veggies Day

  • You can consume vegetables other than tomatoes.
  • Breakfast: Turkey sausage with roasted vegetables.
  • Lunch: Chicken stir-fry with vegetables.
  • Dinner: Spaghetti squash with tomato sauce and ground turkey.

Day 7 - Fruits, Veggies, and Juices

  • Breakfast: Large smoothie with spinach, apples, oranges, grapes, and water.
  • Lunch: Large salad, cabbage soup, and watermelon slushy.
  • Dinner: Riced cauliflower stir-fry with roasted vegetables.
  • Snacks: Baked cinnamon apples and cantaloupe.

Day 8 (Post-Diet Reflection)

Lost 10lbs and feeling great. Transitioning to a balanced diet that includes fruits, veggies, lean meats, eggs, oatmeal, whole-grain pasta, honey, and stevia.

7-Day Cabbage Soup Diet FAQ

Always consult your doctor BEFORE starting a low-calorie diet like this.

Substitution Queries: I mostly follow the plan, only substituting water in the cabbage soup with chicken broth. Experimentation might be the key.

Coffee Consumption: Preferably, drink only water, black coffee, or unsweetened herbal tea. A little cream in your coffee can be a minor deviation.

Duration of Diet: Sticking to the diet beyond seven days isn't advisable. After the diet, adopt a balanced diet.

Exercising: Given the low calorie intake, it's not recommended to exercise during the diet.

Feeling Fatigued: The diet may not suit everyone. Consume more cabbage soup and drink ample water. A baked sweet potato, protein shake, or juice can provide a quick energy boost.

Weight Gain Post Diet: The diet mainly sheds water weight. Ensure to drink lots of water post-diet and avoid refined sugars and bad carbs. Adopt a balanced eating plan complemented with regular exercise.

Remember, the 7-day diet mainly serves as a cleanse or a quick weight-loss boost.

7-Day Diet Weight Loss Soup (Wonder Soup)

A delightful cabbage soup recipe tailored for the wonder soup diet. Packed with vegetables, it's a proven choice for weight loss.

  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Servings: 8 servings


  • 1/2 head of cabbage, chopped
  • 1 cup celery, diced
  • 1 cup white or yellow onion, diced
  • 1 cup carrots, diced
  • 1 green bell pepper, diced
  • 2-3 cloves garlic, minced
  • 4 cups chicken broth
  • 14 oz can of diced tomatoes (with basil, oregano, and garlic)
  • 1 teaspoon oregano
  • 1 teaspoon basil
  • 1/2 teaspoon red pepper flakes
  • A few shakes of black pepper
  • 1/2 teaspoon salt (optional)


  1. In a large pot, heat 2 tablespoons of olive oil over medium heat.
  2. Add celery, onions, bell peppers, and carrots. Sauté until they become slightly tender.
  3. Mix in garlic and let it cook until it releases its aroma.
  4. Pour in the chicken broth.
  5. Add tomatoes and cabbage to the mix. Let it boil and then simmer until the cabbage becomes tender.
  6. Incorporate oregano, basil, red pepper flakes, black pepper, and salt (if you're using it).
  7. Taste the broth and tweak the seasoning if required.
  8. Serve hot and relish!

Pro Tips:

  • Spice it up! Feel free to experiment with a mix of spices, herbs, and different vegetables.
  • The quantity prepared lasts approximately 3 days.
  • It can be refrigerated and remains fresh for about 3 days.

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